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Get a slim waist in 3 weeks

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Super Model Abs & Waist

Ewa Chodakowska's plan entirely dedicated to the abs and waist – you'll strengthen your core, sculpt your abs, and slim your waist.

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How to properly perform a forward arm extension in a squat and lunge?

The movement is performed by:
- the glutes, thighs, and shoulders

Additionally, it works:
- the arms, back, and abdominal muscles

Starting position:

Stand with your feet shoulder-width apart or slightly wider. Point your toes outward. Keep your back straight and abs tight. Place your hands and dumbbells in front of your shoulders, elbows bent, and palms facing inward. Bend your knees to a 90-degree angle.

Movement:
Keeping the position, straighten your arms forward. Bend your arms to the starting position and immediately step your right leg back, moving into a lunge position and raising your arms overhead until your elbows are almost fully extended. Bend your elbows, lowering the dumbbells in front of your shoulders and returning to the starting position (half-squat). Repeat, stepping back with one leg, then the other.

Tip:
Feet shoulder-width apart. Hold the dumbbells with a hammer grip. Knees over the feet. Back straight, abs pulled in. In a lunge, knee of the front leg over the foot.

You'll need dumbbells to perform this exercise.

Straightening your arms forward in a squat and taking a step

Straightening your arms forward in a squat and taking a step

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